million deaths annually. This burden is expected to increase for the coming
decades in some countries, many of which already have limited health resources.
Do you want to quit and avoid any future smoking relapse so you can finally
break free from this addiction?
Deciding that you are now ready to quit smoking is only half the battle. Knowing
where to start on your path to becoming smoke-free can help you to take the
leap. We have put together some effective ways for you to stop smoking today.
Perhaps you’re worried or afraid that your next quit attempt might fail.
Maybe you have failed in the past, and you don’t want this to happen again.
1. Avoid triggers
Don't set yourself up for a smoking relapse. If you usually smoked while you
talked on the phone, for instance, keep a pen and paper nearby to occupy
yourself with doodling rather than smoking.
Urges for tobacco are likely to be strongest in the situations where you smoked
or chewed tobacco most often, such as at parties or bars, or while feeling stressed
or sipping coffee. Identify your trigger situations and have a plan in place to
avoid them entirely or get through them without using tobacco.
To get motivated, you need a powerful, personal reason to quit. It may be to
protect your family from secondhand smoke. Or lower your chance of getting
lung cancer, heart disease, or other conditions. Or to look and feel younger.
Choose a reason that is strong enough to outweigh the urge to light up.
3 _Asking yourself why you want to quit
What works best in the long run is if you decide to kick the addiction for
yourself. Although, for few people, getting rid of this habit at the behest of a
loved one may act as a bigger motivator. Either way, it is crucial that you are
wholly convinced about your decision.
4 _Try alternative therapies
Some people find alternative therapies useful to help them to quit smoking, but
there is currently no strong evidence that any of these will improve your chances
of becoming smoke-free, and, in some cases, these methods may actually cause
the person to smoke more.
5. Get physical
Physical activity can help distract you from tobacco cravings and reduce their
intensity. Even short burst of physical activity — such as running up and down
the stairs a few times — can make a tobacco craving go away. Get out for a walk
or jog.
If you're stuck at home or the office, try squats, deep knee bends, pushups,
running in place, or walking up and down a set of stairs. If physical activity
doesn't interest you, try prayer, needlework, woodwork or journaling. Or do
chores for distraction, such as vacuuming or filing paperwork.
6 _Lean On Your Loved Ones
Tell your friends, family, and other people you’re close to that you’re trying to
quit. They can encourage you to keep going, especially when you’re tempted to
light up. You can also join a support group or talk to a counselor. Behavioral
therapy is a type of counseling that helps you identify and stick to quit-smoking
strategies. Even a few sessions may help.
7 _One life, one body, one chance
You may often feel the fear of losing out while trying to quit a bad habit, be it
smoking, drinking or eating unhealthy food. Staying away from something when
others are happily consuming the same, especially while socializing, can be off-
putting. Remember that we have one life and remind yourself how great it will
feel to defeat an addiction.Even if you fail at your first attempt, don't stop trying.
Try and try till you become mentally strong. Moreover, reward yourself for
every little milestone you achieve, like a 2 months' smoke-free anniversary to
keep yourself motivated.
8 _Make non-smoking friends
"When you look at the smokers, don't envy them," says Louise, 52, an ex-smoker.
"Think of what they're doing as a bit strange – lighting a small white tube and breathing in smoke."
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